EMOTM for 10 minutes:
Front Squat, 3 reps
10 minute AMRAP of:
50 Air Squats
30 Box Jumps, 24”/20”
15 Toes to Bar
Rx+ 10 Muscle-ups
20 minute AMRAP of:
50 Air Squats
30 Box Jumps (or Broad Jumps)
15 Toes-to-target
*Class sign up is required.
Rest Day
30 Minute AMRAP with a Partner of:
Partner A: Run 800m
Partner B: AMRAP of:
7 DB Thruster, Right Arm
4 Strict Burpees Over Dumbbell
7 DB Thrusters, Left Arm
4 Strict Burpees Over Dumbbell
*DB 50-lbs./35-lbs.
30 Minute AMRAP of:
800m Run
2 Rounds of:
7 Object Thrusters, Right Arm
4 Strict Burpees Over Object
7 Object Thrusters, Left Arm
4 Strict Burpees Over Object
*Class sign up is required.
Every 2:00 for 10 sets:
Snatch
Rest 5:00
Every 2:00 for 10 sets:
Clean and Jerk
For Time:
100 Object Snatches
Rest 5:00
For Time:
100 Object Cleans
*Class sign up is required.
Every 7:00 for 5 rounds:
Row 1000m
Every 7:00 for 5 rounds:
Run 1000m
*Class sign up is required.
Every 6:00 for 4 sets:
3-2-1
Ring Muscle-ups
9-6-3
Power Snatch, 70%
Scaled
Every 6:00 for 4 sets:
6-4-2
Pull-ups
9-6-3
Power Snatch, 70%
Every 6:00 for 4 sets:
9-6-3
Chair Dips
Object Snatch, each arm
*Class sign up is required.
Every 2:00 for 7 sets
Deadlift, 5 reps
21-15-9 reps for time of:
Deadlift, 225/155-lbs.
*After each set Run 400m
27-21-15-9 reps for time of:
Object Deadlift
*After each set Run 400m
*Class sign up is required.
5 rounds for time of:
10 Push Press, 115/75-lbs.
20 Front Squats, 115/75-lbs.
30 Calorie Row
5 rounds for time of:
10 Object Push Press
20 Goblet Squats
400m Run
*Class sign up is required.
Rest Day
Every 2:00 for 5 sets:
Snatch + 2 Hang Snatch
3 rounds for time of:
30 DB Snatch, 50/35-lbs
600m Run
90 Double-unders
5 rounds for time of:
30 Object Snatch
600m Run
90 Double-taps
*Class sign up is required.
